JACKRABBIT NAME: FUNdamentals JACKRABBIT PROGRAM
MY TRAIL ETIQUETTE PROMISE
If I practise good trail etiquette it will make skiing more fun for everyone!
I will call out “track” or move to the left and go around slower skiers when I
overtake them.
I will move to the right and let faster skiers pass when they come up behind me.
I will pass to the right if I meet another skier head on.
I will move to the side and wait until the other skier passes if a trail is too narrow for
two skiers.
I will remember that skiers coming down a hill have the right of way.
If I need to stop, or if I fall, I will move off the trail to allow clear passage for other skiers.
I will move off the trail if I want to visit with my ski-friends.
I will not take my pets on the ski trails unless the trail has been designated for use by
pets (i.e. K-9 trail).
I will not litter and I will pack out what I packed in.
I will respect the custom and say a friendly ‘hello’ when passing other skiers.
I will obey the trail signs and ski in designated areas only.
Cover page artwork : Doris Barrette Technique illustrations : Gabrielle Nadeau and Ari Niemi Cross Country Canada Translation : Daniel Gauvreau http://cccski.com
1 LEVEL 1
Ready Position Falling & Rising Side Stepping Star Turn
Diagonal Stride Free Glide
Herringbone Snowplow Braking
WHAT I WILL LEARN AT MY PRACTICE SESSIONS: (Put a check in the appropriate box when you have completed an item.)
The outdoors is a wonderful place to be in winter!
I can play on skis with my new ski-friends!
I will be warmer if I wear mitts (rather than gloves) and keep my toque on!
I must never block the ski trail! If I fall, I should get off the track as quickly as possible to clear the way. If I stop on a hill, I must step to the side.
I must be careful not to ski over gravel or anything else that could damage the bottom of my skis!
How to carry my equipment when I have to carry it myself.
I should put my skis and poles where they won’t be stepped on when they are not in use!
How to store my skis after I have been skiing.
I should take a snack in a waist pack when I go skiing – a multi-grain bar, dry fruit and nut mix (gorp), or a couple of cookies. And of course, I must carry out all garbage.
How to compare types of snow: crystals and grains. I learned that the points on snow crystals interlock. I learned that a snowflake is frozen water in the air!
I need to practise my ski technique more than once a week in order to become a good skier!
2 TECHNIQUE AWARD #1
In general, poles should not be used and assessed on packed, flat terrain. Tips are kept quite wide apart (in a when these skills are introduced. The skier stands relaxed in the Ready “V” shape). Arms swing comfortably. Position, with skis parallel and arms The skier completes five steps with Ready Position away from the body for balance. each leg. The skier stands on flat terrain with The skier places his/her weight on arms slightly forward and to the side the left ski. The skier then lifts up the Free Glide for balance. Skis are kept parallel. right knee and places the right ski This technique should be practised The body is upright, but relaxed. back down with the tips about 20-30 and assessed on a gentle downhill Knees and ankles are relaxed and cm apart, keeping the tails together. slope that is packed but not too hard slightly bent. The skier remains in this The skis form a “pizza slice.” The left or icy. The skier starts at the top of position for several seconds. ski is then moved parallel to the right the hill in the Ready Position; the ski. This is repeated until a full circle body is generally upright, knees and Falling and Rising is completed. Repeat in the opposite ankles are relaxed and slightly bent. The skier glides down the hill without direction. On flat terrain and packed Hands are kept forward. Skis are kept poles, and falls to the side and back snow, the skier can repeat the parallel. The skier is able to glide three in a sitting motion. Skis and legs above points, but keeping the tips metres down the slope maintaining are kept together. Skis are brought together and positioning the tails the Ready Position. together, side by side and under 20-30 cm apart. the body, on the downhill side of the Snowplow Braking body and perpendicular to the fall line Diagonal Stride – Running Step If the skier can demonstrate a stable (the path a ball would take if it rolled In the progression of the Diagonal Ready Position moving down a down the hill). The skier moves on to Stride, this step is called the “running gentle slope, he/she is ready to be his/her hands and knees, edges the step.” It is practised and assessed on introduced to Snowplow Braking on skis and stands up with minimal or no flat terrain with set tracks. The skier a similar slope. The skier makes a assistance. slides his/her skis down the track, wedge by spreading the tails of the “walking” down the track on the balls skis apart (the tips come together). Side Stepping of the feet with some ankle and knee The skier controls speed by adjusting The skier stands on the flat at the start bend. There is some glide onto the the size of the wedge and edging the of a packed, gentle slope with skis forward ski as the skier pushes off. skis. The pressure (braking) on each perpendicular to the fall line. Arms There is a “jogging-like” action on the ski is fairly equal with minimal turning and hands are forward and to the side balls of the feet, with glide onto the to one side. The skier maintains the for balance. The skier places his/her forward ski. After the skier’s weight is upper body in the Ready Position. weight on the downhill ski and then shifted to the gliding ski, the pushing lifts the uphill ski placing it 10 to 20 ski momentarily comes off the snow cm uphill from the original position. at the end of the push. Arms swing The downhill ski is then placed beside comfortably. the uphill ski. Skis are kept parallel. Repeat for five repetitions. The skier Herringbone must be able to travel up the slope This technique should be practised using five side steps. and assessed on a gentle slope that is packed, but not too hard Technique Star Turn or icy. The skier steps up a gentle Award #1 This technique should be practised slope, alternating arms and legs. Place sticker here!
A year-end Report Card will evaluate your progress and indicate whether you have earned your first Technique Award. The Report Card will be provided by either your Coach or Programmer.
3 LEVEL 2
Diagonal Stride Double Poling Free Glide
Herringbone
Kick Turn Snowplow Stop Snowplow Turn
WHAT I WILL LEARN AT MY PRACTICE SESSIONS: (Put a check in the appropriate box when you have completed an item.)
My ski group, or “team”, has a lot of fun when we ski together. How to put my skis on and slip into my pole straps correctly. I must be careful of pole tips at all times. The different purposes of glide wax and grip wax. I should yield and give the right of way to faster skiers coming down a hill by promptly moving to the side of the trail. I can ask “TRACK” if I overtake another skier when I am skiing up a hill. I need a full breakfast before I go skiing. Cereals, muesli, oatmeal, pancakes, waffles, muffins, whole-wheat bread, peanut butter, eggs, fruits and yogurt are some good choices. I should take my water bottle when I go skiing because it is important to drink lots, especially during exercise. Good technique will help me to ski fast. Relays, sprints and similar speed “games” are a lot of fun! It is important to get my muscles “warmed up” before skiing fast, playing games or practising skills that require quick movements. Play time on snow, including frequent use of a terrain park/ski playground, will help me become a better skier.
4 TECHNIQUE AWARD #2
Poles will be used when learning/ the arms to the rear. The legs remain applying equal pressure on the inside practising some of the following skills. fairly straight, but not rigid, through all edges of the skis (rolling inward with phases of the movement. the ankles) the skier is able to safely Diagonal Stride – Gliding Step reduce speed to a full stop. At this In the progression of the Diagonal Free Glide level the skier may require some Stride this step is the called the Follow the steps outlined in Level 1, assistance. “gliding step.” Some glide occurs with but this time the pole handles should each stride. The skier lifts the skis be down in front of the body with the Half-Snowplow Braking. The skier off the snow when kicking; there is a tips angled behind, so that the pole Free Glides down an easy to weight transfer about 50% of the time, shaft is generally angled down and moderate hill. Part way down the and the recovery foot lands beside backward without dragging on the skier lifts the right ski out of the track or in front of glide foot. The skier can snow. The skier is able to glide five and places it in a wedge position with perform five successful strides in a metres down the slope maintaining the tip close to the tracks and the row, but balance may be insecure and the Ready Position. tail farther away. Pressure is applied unnecessary movements may occur. to the inside edge of the right ski by Poles are not yet used for propulsion, Kick Turn shifting much of the skier’s weight to but arms move in an alternating Start in the Ready Position. The the ski and rolling inward on the ankle. pendulum arm action. The body is skier reaches back with the right arm The pressure is applied until the skier mainly upright in the Ready Position. outstretched and plants the right pole is able to significantly reduce speed. on the outside of the left ski near the Both skis are then placed parallel in Herringbone tail. Both poles are now planted on the tracks. Repeat with the left ski. The skier steps up a moderate slope, the same side of the left ski. The skier alternating arms and legs. Tips are stands to the right. The skier now lifts Snowplow Turn kept quite wide apart (in a “V” shape). the right ski, bending at the knee and The skier starts down the hill in a The inside edge of each ski is angled hip so the tail of the ski drags on the proper Snowplow position. Weight into the snow to eliminate slipping. snow and the ski is perpendicular is applied unequally to the skis, so Arms swing comfortably. The pole tips to the ground. Next the right leg is most of the body weight is placed on are planted behind and to the side of moved so the skis are parallel, but the right ski and the ankle is rolled the feet, and the hands are just below the tip of the one ski is beside the tail inwards. This will cause the right ski to shoulder height. There is good weight of the other. The left leg and pole are start to move perpendicular to the fall- transfer from ski to ski. The skier now brought around so the ski tips are line. The skier continues to face down completes five steps with each leg. together and the skier resumes the the hill. After the skis turn to the left, Ready Position, having completed a the skier unweights the right ski and Double Poling 180 degree turn. The skier performs transfers the weight mainly to the left The skier pushes down the track the technique in both directions. At ski, while rolling the left ankle inward. The skier should be able to complete for five meters using only the upper this level the skier may require some two successful turns. body. The skier reaches his/her hands assistance. forward to plant the poles. The pole tips do not come ahead of the pole Snowplow Stop handles when they are being planted. The skier begins by demonstrating The upper body flexes at the waist just Snowplow Braking. The skier returns after the poles are planted to provide to the top of the slope, then moves Technique additional propulsion. The upper body down the hill showing a good wedge movement is completed by extending and keeping the ski tips together. By Award #2 Place sticker here!
A year-end Report Card will evaluate your progress and indicate whether you have earned your second Technique Award. The Report Card will be provided by either your Coach or Programmer.
5 LEVEL 3
Diagonal Stride Double Poling One-step Double Free Skate Poling
Downhill Tuck Diagonal Skate
Kick Turn Skate Turn
WHAT I WILL LEARN AT MY PRACTICE SESSIONS: (Put a check in the appropriate box when you have completed an item.)
How to adjust my pole straps. How to clean the base of my skis under the supervision of my parents or coach. How to apply and cork a grip wax - crayoning wax onto the grip zone, and smoothing it with a cork. Why dressing in layers will keep me warmer. Which clothing to avoid and which types of fibres to use. I should be developing general fitness through participation in a variety of sports/activities on a regular basis, year round. A good level of physical fitness will make skiing more fun and help me with my technique. If I really want to progress as a skier I should be attending 30-40 sessions annually – pre-ski season activities as well as ski sessions on snow. My ski club is the centre of the cross-country ski community where I live. How to be part of a team when I participate in a Ski Tournament or similar activity with other skiers from my club.
6 TECHNIQUE AWARD #3
In general, poles should be used when upper body are recovered forward at Poles are held under the arms and learning/practising the following skills. the same time to initiate another poling tightly against the body. The skier can action. The skier is able to execute safely descend a medium hill in a low Diagonal Stride – Long Step fairly effective poling action and push or high tuck. In the progression of the Diagonal down the track using the Double Poling Stride, this step is called the “long technique. Diagonal Skate step”. The skier shows a clear weight This technique should be practised on transfer from ski to ski resulting in a One-step Double Poling a moderate uphill slope. The action is longer gliding action. The ski lifts off The skier stands in the Ready Position similar to that used in a Herringbone, the snow when the skier kicks. The with body weight on the left ski. The but in this case the skier glides on recovery foot usually lands beside skier pushes off the left ski, and each ski. Alternating pushes with the or in front of (not behind) the gliding transfers all of the weight to the right ski, arms and legs, the skier glides up the foot when viewed from the side. The while reaching forward with the arms hill shifting the weight from ski to ski. hands are close to shoulder height to Double Pole. The skier then initiates A pole and the opposite ski touch the and elbows are slightly bent at pole Double Poling action while recovering snow at the same time. The gliding skis plant. The skier demonstrates some the push foot forward. The skier glides should be kept fairly flat on the snow, ankle and knee bend, and maintains a on both skis, and then begins the cycle and not edged until the actual push slightly forward body lean. The poles again, alternating the pushing leg (this off. The arm action is similar to that are angled backwards and help provide time using the right ski). The skier is used in the Diagonal Stride. Arms are propulsion; the skier is clearly pushing able to ski 50 m using this technique. kept close to the body during the initial off of them. Each pole is planted For evaluation purposes the skier needs phase of the arm push. beside the opposite side ski boot. to demonstrate some weight transfer between the pushing and gliding skis. Kick Turn Double Poling Follow the steps outlined in Level 2, The skier reaches the hands forward Free Skate but this time no assistance should be to plant the poles. When the poles are The skier is in the Ready Position provided to the skier. planted, the skier is leaning forward demonstrating an obvious “V” shape slightly, hands are forward at shoulder with the skis. The skier bends the left Skate Turn level, elbows are slightly bent. Poles knee and ankle, pushing off with the left The skier performs Double Poling just are held at a small angle to the snow, leg and transferring the weight onto the in front of the place he/she wishes to pointing backwards. Pole tips are right ski. The right hip and shoulder are turn. As the skier recovers the arms behind the pole handles when they aligned over the right ski. As the glide and upper body forward, the inside ski are planted. The upper body flexes at ski slows, the skier bends the right knee (the ski that is on the side to which the the waist just after poles are planted and ankle and pushes off the right ski skier is turning) is unweighted, lifted to provide additional propulsion. As so the weight is transferred to the left and pointed in the new direction. The the upper body bends to a horizontal ski. The left shoulder and hip then align skier edges and pushes off the outside position, the arms start to extend, and over the left ski. The glide on the left ski transferring the body weight to the follow through with a strong extension to and right skis is consistent. During each inside ski. The skier then glides with the back. Immediately following the pole glide, the feet come close to each other. the skis parallel and equally weighted plant, the skier is obviously pushing The skier swings the arms in front of the in the new direction. Another Double on the poles with his/her upper body body (rotation movement). Poles are Poling action completes the turn. weight. The upper body movement held with the tips pointing backwards, is completed by extending the arms not touching the snow. to the rear. The progression is upper body, then shoulders, then elbows. Downhill Tuck The elbows should not collapse in the In a low tuck the upper body is bent initial phase of the pole motion. Legs to a horizontal position, and knees remain relatively straight, but not rigid, and ankles are bent so the thighs are Technique through all phases of the movement. parallel to snow. In a “high” tuck the After completing the push, the arms and knees and ankles are only slightly bent. Award #3
Place sticker here! A year-end Report Card will evaluate your progress and indicate whether you have earned your third Technique Award. The Report Card will be provided by either your Coach or Programmer.
7 LEVEL 4
One Skate Two Skate
One-step Double Poling Free Skate
Step Turn Parallel Side Slipping Offset
WHAT I WILL LEARN AT MY PRACTICE SESSIONS: (Put a check in the appropriate box when you have completed an item.)
The properties of snow, the snow transformation process (crystals, grains, dry, wet) and their effect on wax selection.
What waxes and tools I need in my wax kit. How to select wax for the day.
I can help my ski club in a variety of ways such as stuffing club bulletins in envelopes, preparing food for a club gathering, cleaning up litter at the ski area, playing ski games with the youngest skiers, etc.
What I should be eating for lunch to keep my energy level up. Choices might include: sandwiches with protein such as cheese, meat or peanut butter, macaroni or rice salad, vegetables and dip, apple sauce, fruit juice…….
I need to ski frequently at a terrain park/ski playground in order to improve my ski technique.
At this level I should participate in at least four short, “fun” competitions during the ski season – sprints, relays or similar kinds of activities.
As I progress through the cross-country skill development programs there will be many adventure-based cross-country skiing opportunities I can take part in if I am physically fit, have developed my outdoor skills, and have good technique.
8 TECHNIQUE AWARD #4
One-step Double Poling The skier begins as if Double Poling, Offset The skier should be able to demonstrate gliding with the weight on the right ski This technique requires a poling action this technique as described in Level 3, and the right shoulder and hip aligned after every second leg push. The skier and show a consistent fluid action with over it. The left ski is lifted and angled begins as if going to use the Two Skate good balance at both the pole plant and a bit to the side. Ski tips should be technique, but the ski tips are generally the end of the pole push phase. approximately 50 cm apart. The skier a bit wider. The skier balances on plants the poles with the tips slightly the left ski and pushes with the left Free Skate ahead of the binding, and completes leg in order to step up the hill onto Follow the steps outlined in Level 3. There a Double Poling push action. As the the right ski, planting both poles at should be an obvious and complete skier pushes down with the upper body weight transfer from ski to ski (the skier and arms, he/she begins to transfer the approximately the same time (three glides on one ski and then the other). weight onto the left ski by pushing off point landing). The right shoulder and with the right leg. The skier glides on hip should be aligned over the right One Skate the left ski, with left hip and shoulder ski. The poles are planted in an “offset” The One Skate technique requires a aligned on the glide (left) ski, and position. The right pole is planted with poling action (arm push) with each leg begins to recover the arms forward. The a slight slant to the rear, with the tip push. The skier begins as if Double skier then skates off the new glide ski beside the right binding. The left pole Poling. The weight is placed mainly on (left) using only a leg push. The arms is angled more sharply back and to the the right ski, while the left ski is lifted are recovered forward over the right ski side, with the tip at the left binding. The and angled a bit to the side. Ski tips in preparation for another Double Poling skier continues with an action similar to should be kept 50 cm apart. The right action after the skier has transferred the the Double Poling motion but with less hip and shoulder are over the gliding ski weight back to the right ski. bend at the waist. During the Double until the leg push is initiated. The skier Poling action, the skating (pushing and plants the poles with the tips slightly Step Turn weighted) right ski is edged and the ahead of the binding. The skier pushes The skier starts in a “high” tuck position skier pushes off with the right leg and down with the upper body and arms, and glides down the hill. The skier arms to begin the weight transfer to beginning to transfer the weight onto the completes several Step Turns in one the left ski. The skier balances briefly left ski. Knees and ankles bend before direction, using small, quick steps, pushing off. The leg pushes to the side, and consistently maintaining the tuck with the left hip and shoulder aligned not back, and as the ski is pushed off position. Weight is kept on the heels. over the left ski. The ski is then edged it remains parallel to the snow. The During this exercise there is a complete and the skier pushes off the left leg and weight transfer is accomplished by weight transfer from one ski to the other. steps and shifts the weight onto the edging and pushing off the right ski, and Skis are edged when weight shifting. right ski, to start the cycle again. The pushing with the arms. The completion The skier should be able to Step Turn skier’s weight shifts quickly and does of the poling extension is synchronized both to the left and right. not linger over the ski as it does with with completing the weight transfer to One Skate and Two Skate techniques. the left ski. As the skier shifts onto the Parallel Side Slipping The skier must be able to offset on new ski, the arms are recovered along The skier maintains the Ready Position both sides – i.e. with right hand leading with the right ski and the sequence is throughout. By moving the knees and and with left hand leading. repeated using the opposite arms and rolling the ankles in and out, the skier legs. The glide on the left and right skis shifts weight alternately on the uphill is consistent. During each glide, the feet and downhill edges. Skis remain parallel come close to each other. while slipping down the hill sideways. The skier demonstrates control by Two Skate stopping mid-slope. The skier should be The Two Skate technique is similar to able to sideslip at least one metre down Technique the One Skate except the poling action the hill, and demonstrate this skill facing only occurs with every second leg push. both directions. Award #4 Place sticker here! A year-end Report Card will evaluate your progress and indicate whether you have earned your fourth Technique Award. The Report Card will be provided by either your Coach or Programmer.
9 PROGRAM AWARD: SNOW GOALS
The objective of this award is to encourage play-time on snow (including frequent use of a ski playground or terrain park) in addition to practice sessions for the purpose of improving a skier’s balance, agility, fitness and rhythm - the key elements of good ski technique.
Award Rules: Skiers can earn one sticker per year, with the exception of the final year, in which case a bonus sticker can be earned. In order to achieve the sticker that says SNOW GOAL 1, skiers must ski at least five times (a minimum of one hour each) a season in addition to their Jackrabbit lessons. If they ski 10 times, they earn the sticker that says SNOW GOAL 2; 15 times, SNOW GOAL 3; and 20 times, SNOW GOAL 4. In order to earn the bonus sticker (SNOW GOAL 5), skiers must double the number of times they would ski to earn a SNOW GOAL 4 sticker during their fourth year in the program – for a grand total of 40 times in snow in addition to their Jackrabbit lessons. The highest achievement would be to earn four “SNOW GOAL 4” stickers, one for each year the skier is enrolled in the program, plus the bonus sticker (SNOW GOAL 5) at the end of the fourth year. The centre of each circle records the skier’s score.
Snow Goal Snow Goal Snow Goal
1 2 3 4 5 1 2 3 4 5 1 2 3 4 5
Snow Goal Snow Goal
1 2 3 4 5 1 2 3 4 5
Richard Weber Born in Cantley, Quebec, Richard Weber comes from a family of cross-country skiers. It was therefore no surprise when he became a member of the National Ski Team. He competed for Canada at the 1977, 1979, 1982 and 1985 World Championships. He then dedicated his skills and talents to polar exploration, reaching the North Pole on skis in 1986. In 1988, he was the leader of the Canadian team that was part of the joint “Polar Bridge” expedition comprised of Russians and Canadians who skied from Siberia to Canada via the North Pole. In 1995, Richard and Mikhail Malakhov became the only explorers in history to ski from Canada to the North Pole and back entirely unsupported.
10 PROGRAM AWARD: SPRINTS
The purpose of this award is to develop speed. Recommended sprint distances for skiers seven years of age are 50 to 75 metres; eight and nine years of age is 75 to 100 metres.
Award Formula: If the distance is 100 metres, the actual time of the skier is used. If the distance is 50 metres, multiply the time of the skier by two, and so on.
Green – 2 minutes to 1 minute per 100 metres. Blue – 59 seconds to 50 seconds per 100 metres. Purple – 49 seconds to 40 seconds per 100 metres. Red – 39 seconds to 30 seconds per 100 metres. Gold – 29 seconds or less per 100 metres.
Sprint Green Sprint Blue Sprint Purple
Place sticker here! Place sticker here! Place sticker here!
Sprint Red Sprint Gold
Place sticker here! Place sticker here!
Beckie Scott
Beckie Scott, from Vermilion, Alberta, started skiing in the Jackrabbit Ski League at the age of six, and at seven she entered her first ski race. Through a rare combination of talent, hard work and determination, she later established herself as one of the world’s best cross-country ski competitors. Beckie earned multiple World Cup medals in sprint, individual and relay events, and in 2002 at the Olympic Winter Games in Salt Lake City she became the first Canadian to win an Olympic gold medal in cross-country skiing.
11 PROGRAM AWARD: HAT TRICKS
The objective of this award is to recognize the exceptional accomplishment of achieving a high standard for technique, speed and commitment.
Award Formula: Combine a Technique Award with a Sprint and Snow Goal Award to collect an all-round achievement award – the Pierre Harvey Hat Trick Award!
Hat Trick #1: Technique Award – Level 2 Sprint Award (blue) Snow Goal 2 Hat Trick #2: Technique Award – Level 2 Sprint Award (purple) Snow Goal 3 Hat Trick #3: Technique Award – Level 3 Sprint Award (purple) Snow Goal 4 Hat Trick #4: Technique Award – Level 4 Sprint Award (red) Snow Goal 4 Hat Trick #5: Technique Award – Level 4 Sprint Award (gold) Snow Goal 5
Hat Trick #1 Hat Trick #2 Hat Trick #3
Place sticker here! Place sticker here! Place sticker here!
Hat Trick #4 Hat Trick #5
Place sticker here! Place sticker here!
Pierre Harvey A native of Rimouski, Quebec, Pierre Harvey was the first Canadian cross-country skier to win a World Cup competition. During his career, he won a total of three World Cups and two World Loppets. He is also one of the top-ranked Canadian Championships medalists ever with a total of 35, including 22 gold! A multi- talented athlete, Pierre finished 24th in road cycling at the 1976 Olympic Summer Games, and in 1984, he accomplished the feat of competing in both the Winter Olympic Games (in Sarajevo) and Summer Games (in Los Angeles).
12 YOUR SKI EQUIPMENT
KNOW THE TERMS
Classic Ski: This is a double or single camber ski that is designed to support your weight until you kick. When you “kick” your ski will flatten, allowing the grip wax to hold the snow.
Skate Ski: This ski can also be a single or double camber. However, the ski should be stiff enough that when you skate (kick) you cannot flatten it.
Camber: The camber is the arc that is built into the ski. This arc can be of varying degrees of stiffness. The stiffness is what carries your weight.
Poles: Ski poles are usually made of aluminum or different types of fiberglass. A rule of thumb for determining pole length would be chin height for skating poles and a tight fit under your arm.
Glide Wax: Glide wax is applied to the glide zones of classic skis and the full ski length of skate skis to enhance the free glide abilities of your ski. These waxes are designed for the whole spectrum of snow conditions.
Grip Wax: (Kick wax). Grip wax is used for classic skiing only and is designed to permit the ski to “grip” the snow when you put your weight on it. It is applied in layers to the middle portion of the classic ski. Grip wax comes in different levels of hardness so that the wax can be matched to the snow conditions. Since the snow crystal must penetrate the grip wax for the wax to hold, the grip wax must match the hardness of the snow crystal.
Klister: Klister is a type of grip wax. It is applied in a single layer in the middle section of your classic ski and it is used to provide grip when the snow is melting or has melted and re-frozen. The klister must always be allowed to cool before you ski on it.
Base Binder: Base binder is used to help the grip wax (either hard wax or klister) stay on your ski when the ski track is abrasive. Base binder is not designed to provide kick.
Plastic Scraping: Scraping describes the process of removing the excess glide wax from your skis.
13 SELECT YOUR EQUIPMENT
Following are some general guidelines to assist Your skating skis should be 3-4 cm above you in determining which kinds of equipment you your head, and the camber should be suitable need. for that technique. When you are standing on one ski on a flat floor, a piece of paper should Levels 1 & 2. For learning the skills required at be able to be pulled out from under the foot these levels, it is preferable to have waxable skis, with a gentle tug. even if they are your first pair. Your skis can be dual purpose (classic skis that can also be used If you choose dual-purpose skis they should for skating), but your poles must remain “classic” be a length mid-way between the length of a length. classic ski and a skating ski, but the camber must be determined by what is suitable for Levels 3 & 4. At this point you will be classic skiing. introduced to the skating technique. You can learn skating technique skills while using classic, If your skis are not the correct length and dual-purpose skis, but you will now require both camber you will have difficulty mastering skating length poles and classic length poles. the technical skills necessary to become For skating technique sessions, if you are using competent in the sport. classic, dual-purpose skis, you must remove the grip wax from the kick zone and have the entire Poles length of the ski prepared with glide wax. For classic technique sessions, the kick zone must be Your poles must have adjustable straps. in place again, and grip wax must be applied. It is also important that you are using bindings that Classic poles should fit snugly under your arm do not rub the track when your ski is on edge or when you are standing on the floor. when you are using the skating technique. Skating poles should be the same height as By the time you have completed the Jackrabbit your chin. Program, you may wish to have two sets of equipment (both skating and classic), especially if If your poles are too long or too short, you will you plan to continue on to the next stage in CCC’s have difficulty mastering the technical skills skill development progression, the Track Attack necessary to become competent in the sport. Program. Boots/Bindings Skis Your boots should be comfortable. If the boots Classic skis should reach just below your are too large, they will be awkward to ski in wrist when your arm is stretched out, and the and if they are too tight, your feet will not stay camber should be suitable for classic skiing. warm. A basic test can be performed to see if the camber is appropriate for you. When standing Select bindings that will not rub in the track on one ski the ski base should fully contact when the ski is on edge or when skating the flat floor under the foot; when standing technique is used. on both skis at the same time, a piece of paper should be able to slide between the Salomon and NNN are two commonly used, ski and a flat floor for about 15-20 cm. This suitable boot/binding systems. Both are good movement indicates that the ski’s “camber” is and equally functional. appropriate.
14 LEARN TO PREPARE YOUR OWN SKIS
The following instructions are for cleaning and you should be cautious about how you apply preparing the full length of your ski. Note that this step if you plan to use your classic skis base preparation and wax application should for both classic and skating techniques. always be done under the supervision of your parents or coach. Make sure the grip wax is cold. This is especially important with the softer waxes Place the ski firmly in the form. or base binder. “Freeze” the wax by leaving it outside while you get ready to begin. This Clean the ski top, sides and bottom with wax allows it to be rubbed on in thin layers and remover. avoids big lumps that are difficult to spread Dry thoroughly. out with the cork.
Using a plastic scraper, make a couple of Rub a thin layer of the grip wax onto the grip passes from tip to tail in a continuous motion. zone of your ski and smooth out each layer with a cork. Take some fiberlene or paper towel and wipe your ski. Start with 3-4 thin layers of grip wax. If the ski Your coach or parent should check the ski to is not too stiff and the wax is right, that will be see if it needs work, and make any repairs enough. that are necessary. If you do not have adequate grip you can Your ski is now ready to wax. add one or two more layers, or a slightly softer wax. The first step is for your coach or parent to apply a glide wax. Once this process is complete, you The next step is to lengthen the layers. can begin applying the kick wax. Finally, if the grip is still inadequate, you Take some sandpaper (80 grit) and rough up should scrape it all off with a plastic scraper the grip zone of your ski. Note, however that and repeat the process with a softer wax.
MAKE UP YOUR OWN WAX KIT Cork and plastic scraper. Glide wax: one warm range and one cold range non-fluoro paraffin glide waxes. Paper towel or fiberlene. Grip wax: one package of a recognized Your “kit” can be a small plastic box with a brand that covers the full temperature lid, a little cloth bag, a fanny pack, etc. This range (approximately six grip waxes). kit helps to reduce the chance of items being lost in the wax area during the ski session or Klister: universal klister. workshop.
15 WINTER SAFETY
Never ski alone.
Dress appropriately for ski sessions. Stay dry and warm. Be prepared for bad weather or changing conditions.
Know which trails you are allowed to ski on, and never ski outside the designated area.
Learn what to do if you become lost.
Find out what causes frostbite. Learn to recognize it and what to do about it.
Re-evaluate your plans if you or other members of your group start to fatigue.
Do not ski out of control.
Do not ski terrain and distances beyond the scope of your skill and fitness level.
Be aware of the dangers of crossing bodies of water in winter. Proceed one person at a time and check the thickness of the ice with your poles.
Do not ski in avalanche areas without proper training and equipment.
“Jackrabbit” Johannsen
Herman Smith Johannsen, who was born in a small Norwegian village in 1875, contributed significantly to the development of cross-country skiing in Canada. In the late 1920s he settled in the Laurentians in Quebec. For many years, he designed cross- country ski trails in Canada, and particularly in that region. As a consultant, he was part of the development of ski centres in Lac Beauport, Mont-Orford, Mont-Gabriel, Mont- Tremblant and Collingwood (this last one in Ontario). The Cree Indians he met along those trips admired his ability to move between trees and his capacity to travel by ski for long distances. Subsequently they named him “Wapoos,” a Cree word for Jackrabbit. He registered in his last ski race at the age of 75! When he passed away in 1987 he was 112 years old. When the Jackrabbit Ski League was created in the early 1980s he supported the program by giving it his nickname.
16 Photo Credit: ARND Hemmersbach